ANNOUNCEMENTS:
Christmas Party and Awards Banquet Saturday, December 14 at Electric Piano from 6pm-9pm.
The votes are in!
We have an epic video that will be A ONE TIME SHOWING ONLY! (If you miss the party, you will NEVER see this video again!)
SUPER SPECIAL ANNOUNCEMENT TO BE UNVEILED! You won’t believe your ears!

Sweet Quote: It’s Ronnie Coleman time again!!!


WU:
400m run
MOB: Shoulders. Hips. Hamstrings.
S: 3 minute accumulated plank hold (palms or elbows)
C:
For time:
Pullups 50/35
800m run
Ring Dips 50/35
800m run
50 thrusters 45#/35#
800m run
LIII: Red band only. Box dips.
LII: B/A pullups 35/25. Box dips 35/25. 35 Thrusters 45/35
LI: Ring Rows 35/25. Box dips 35/25. 35 Thrusters at weight of choice. 400m runs/walks.
PWOD MOB: Full body rollout.

Advanced: None

Endurance: None